1. Weekly Tip - Beta-carotene soup (plus a whole lot of other nutrients)


    As promised - a delicious soup recipe that is high in beta-carotene rich vegetables. Have a read of last weeks blog to learn about the benefits and why we should all be making an effort to include foods rich in beta-carotene in our diets.
    • 2 x red peppers
    • 1 x large orange sweet potato
    • 100g cherry tomatoes
    • 2 x carrots
    • 1 x onion
    • 1 x clove of garlic
    • 400ml of vegetable stock
    • Olive oil
    • Salt and pepper to taste
    1. Preheat the oven to 180degrees
    2. Dice the carrots sweet potato and red pepper up into about 1cm size cubes. Leave the cherry tomatoes and garlic whole.
    3. Add the vegetables (except the onion) to a baking tray, drizzle with olive oil and roast for about 30minutes
    4. Once
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  2. Hearty Beef Stew

    This delicious meal will warm you up from the inside out! It’s an excellent way to add lots of tasty nutrients to your diet. 
    2kgs stewing beef
    2 brown onions diced
    2 cloves of garlic minced
    2 tablespoons olive oil
    3 carrots cut into coins
    2 sweet potatoes chopped into 50p coin size
    2 sticks of celery diced
    500ml beef bone broth
    1 tin of chopped tomato
    1 tablespoon of marmalade 
    • If you have a slow cooker turn on to the sauté setting, if not you can use a stock pot. Add the olive oil and diced onion and cook for about 3-5minutes until the onion has softened.
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  3. Weekly Tip - vitamin D deficiency

    Are you more at risk of vitamin D deficiency 
    Our main source of vitamin D is the sun, so supplementing with vitamin D during the winter months is key to preventing deficiency. That being said, there are other factors that can make us more at risk of a vitamin D deficiency. Have a read below
    • Having darker skin - people with darker skin have higher levels of melanin which results in less vitamin D being absorbed from the sun. 
    • Wearing sunscreen - wearing sunscreen reduces the absorption of vitamin D, try spending 10-15 minutes in the sun before applying sunscreen. 
    • People who are house bound or have jobs that keep them working indoors. 
    • Age also raises our risk of becoming deficient - as we age our skins ability to absorb vitamin D lessens.
    • Having cystic fibrosis, celiac or Crohn’s d
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  4. Weekly Tip - Bone broth

    Bone broth is a stock made by simmering beef, chicken, fish or lamb bones with vegetables and herbs over a period of time (ideally over 24hours) Its not expensive to make (you can use the scraps of bones from your next Sunday roast) If you don't have time or desire to make your own bone broth you can buy it online and have it delivered to your door. Just make sure its organic and grass fed. Bone broth may seem like an old fashioned remedy for helping fight illnesses, but it works! Its soothing, easy to digest and packed fill of nutrients - just what the Doctor ordered.
    It is in my opinion the healthiest homemade “supplement” that you can add to your diet and we would all benefit greatly from including it in our day to day life. It can be heated up and as enjoyed as a hot drink, added to soups, gravies, rice, couscous or pasta while they cook. The gut health benefits from bone broth alone should be enough of a reason for everyone to include it
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  5. Weekly Tip - Chocolate protein balls

    A perfect snack to have on the go or when you get that chocolate craving. Packed full of protein, fibre and other healthy nutrients. They can be enjoyed by the whole family.
    • 3 tablespoons organic coconut oil
    • 10 dates (soaked in boiling water for 15minutes)
    • 2 tablespoons nut butter ( I used almond butter)
    • 1 can of organic cannellini beans drained and rinsed
    • 1 scoop of pure whey protein powder (pea protein if you want to keep it vegan)
    • 50g raw cacao powder
    • 2tsp of milk (I used koko coconut milk)
    • Desiccated coconut to roll the balls in.
    1. Soak the dates for 15minutes in boiling water to so
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  6. Weekly Tip - Don’t let yourself get dehydrated during the heat wave!

    During this heatwave our bodies will sweat more, when the sweat evaporates from our skin it cools us down. The more we sweat the more likely we are to become dehydrated. 
    A small negative water imbalance can have an effect on our mental and physical performance. Dehydration is most commonly mild, but it can quickly become severe with vomiting, diarrhoea, fever, diuretics, kidney failure to name a few. When we feel thirsty we are already 1-2% dehydrated, so getting into the habit of always having a water bottle with you and taking regular sips often is important - and one of the most simple ways of improving your health and wellbeing.
    Drinking water is the best way to prevent dehydration and treat the symptoms of it. Getting into the habit of carrying around a water bottle and taking sips regularly will help keep you hydrated.
    Whilst drinking
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  7. Important supplements during pregnancy

    Taking a pre natal supplement is the best way to ensure that you are getting all the correct vitamins and minerals during pregnancy to support your health and the growth and development of your baby. Most pre natal supplements contain everything you need, but always do your research first to make sure they contain all your essential nutrients. 
    If you have decided to start trying for a baby I would recommend taking a folic acid supplement straight away. Ideally all woman of childbearing age should supplement with 400mcg of folic acid every day regardless if they are trying for baby or not as neural tube defects occur in the first month of pregnancy - which is often before many woman even know they are pregnant.
    Other vitamins and minerals to take into consideration are…..
    Calcium - Calcium deficiency can occurs during pregnancy when the m
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  8. Weekly Tip - Foods that can make hay fever symptoms worse.

    Hay fever isn't fun at the best of times, and whilst there are foods that can improve our symptoms, there are also foods that can make us a lot feel worse. If you suffer from hay fever or other allergies paying attention to what you eat or drink can help significantly!
    Eating foods that contain histamines should be avoided. Histamine is a chemical produced by our body and found in certain foods that can have a wide variety of effects from itchy skin to congestion to nausea (and there are many other symptoms). Foods to limit or avoid during a hay fever flare up are : nuts, packaged meat such as salami, fermented dairy and other foods, aubergine, beans and pulses, pickled and canned foods, shellfish, refined sugar, ready meals and chocolate. Unfortunately it’s not just foods that contain histamine, but your favourite alcoholic beverage could be contributing to the worsening symptoms. Try avoiding or limiting wine, beer and cocktails. 
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  9. Weekly Tip - Benefits of Raw Garlic in the diet

    • One of the main compounds found in garlic is allicin. Allicin is produced when the garlic clove is chopped or crushed - it also gives garlic its strong smell. Allicin has been found to reduce inflammation and has antimicrobial properties. Unfortunately its destroyed when heated - so to get the full benefits from garlic we need to eat it raw and ideally leave it to rest for 10-15minutes or so after chopping/crushing.
    • Studies have been done over the years on the effects of garlic when it comes to helping to prevent certain types of cancers. The results of the studies have shown that increasing your intake of raw garlic may help reduce the risk of these types of cancer. 
    • Regular consumption of garlic has shown to work as a preventative and treatment for many cardiovascular
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  10. Weekly tip - Blueberries

    Blueberries are one of my favourite fruits and I’m lucky to be able to include them in my diet daily. Have a read below of why you should try adding to them to your diet as often as possible.
    Blueberries contain calcium, iron, magnesium, phosphorous, manganese, zinc and vitamin K - which are all excellent nutrients for strengthening and increasing bone density.
    Blueberries are good for heart health - studies have shown that when eating blueberries (ideally daily) blood pressure can be lowered.
    The high fibre and antioxidants found in blueberries can help lower bad cholesterol. They also contain calcium, potassium and magnesium which can help in reducing blood pressure and can regulate the working of the heart muscle. 
    Studies have shown blueberries to help fight and protect certain cancers.
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